Healthy Heart Food ...

PURPLE TOFU SMOOTHIE ...

Lip smacking... Yummy... Fruit Smoothie

This smoothie provides a good ratio of protein to carbohydrates and fats. Any left-overs from breakfast can be kept in the fridge and drunk during the day. Blueberries are abundant in flavanoids, known for their artery- and blood-cleansing properties, while bananas are a rich source of potassium and magnesium, both of which are important for regular heart function. Sunflower seeds contain essential fatty acids to protect the artery membranes, reduce accumulating cholesterol and are a good source of fibre. Tofu has phyto-oestrogenic properties that regulate any excess circulating oestrogens, which may play a part in the build-up of arterial plaque.

Ingredients:

• 2 medium bananas
• 200gms (7oz) of fresh or tinned blueberries
• 400gms (14oz) of tofu, drained and diced 1½ litres
• 3 pints rice or oat milk
• 3 tablespoons of sunflower seeds

Method:

Blend all the ingredients in a blender until smooth and then serve in tall glasses.

If you want to store any for later, cover tightly to prevent the air from turning the bananas brown and refrigerate.

ARIZONA CORN BREAD... my favourite.

Warm... Oven Fresh... Comfort Food...

This is an unrisen loaf, with the consistency of a firm cake, rather than that of a commercially produced loaf. Corn is an excellent source of fibre, essential for removing cholesterol from the digestive tract, as well as being a delicious alternative to wheat. It is rich in iron for red blood-cell health and also in magnesium for regular heart function. As this bread contains no preservatives, it should be stored in an air-tight container in the fridge. This is delicious for breakfast with a little organic natural yoghurt poured over the top, or with scrambled or poached egg.

Ingredients:

• 2 eggs
• 500ml (18fl oz) of rice or oat milk
• 2 teaspoons of baking soda
• 225gm (8oz) of yellow cornmeal
• 120gm (4¼ oz) of strong brown wheat flour
• 75gm (3oz) of sunflower oil

Method:

Heat your oven to 190ºC (375ºF) and grease a 20x20x5cm (8x8x2in) baking tin.

In a medium sized bowl, beat the eggs until frothy. Stir in the rice or oat milk and add baking soda.

Beat in the cornmeal and brown bread flour until a smooth batter is formed, with small air bubbles throughout (this is best done by hand).

Pour the mixture into the baking tin and place in the centre of the oven for 25-30 minutes, or until a knife inserted into the middle comes out clean. Turn out of the tin and either serve hot or allow to cool.

Buckwheat Pancakes... gorgeous

Quick Yummy Heart Food...

Buckwheat is not actually wheat as it comes from the rhubarb family, rather than the wheat-grain family. It is known for its cholesterol-lowering properties and is also a rich source of many minerals, including calcium and magnesium, both of which are required for a healthy circulation and heart function. These pancakes can be made in advance and stored, with a slice of greaseproof paper or paper towel in between each pancake to prevent them sticking to each other. Store in the fridge until needed. They can also be served hot as a pudding after a main meal.

Ingredients:

• 125gm (4½oz) of buckwheat flour
• 125gm (4½oz) of wholewheat flour
• 2 teaspoons of baking powder
• 2 eggs
• 275ml (9½ fl oz) of rice or oat milk
• 1 tablespoon of sunflower oil
• Small amount of olive oil

Method:

Sieve both the flours and the baking powder into a large mixing bowl. Beat the eggs and then blend together with the milk and the oil until smooth.

Leave to stand for at least 30 minutes before using. Heat a small pancake pan over a medium flame and brush the surface of the pan with a small amount of olive oil. Using a tablespoon of pancake mixture at a time, swill it around the pan to spread the mixture as thinly as possible. Allow to cook for 1 minute before flipping over and cooking the other side.

Serve with fresh fruits of your choice and some organic natural yoghurt for a perfectly balanced breakfast.